Don’t worry if you struggle to fall asleep, because you are not the only one. There are millions of people who deal with this problem. It happens, and then you end up feeling tired throughout the whole day, using coffee and sugar to stay awake, but that leads to getting depressed and gaining weight.
In the following, we will present you some yoga poses that you should perform before going to bed that will help you fall asleep. They are simple and easy to do. When you begin with them, it is good to stay longer in that position, like about a minute. Then, you can extend for 5 minutes or longer.
-Child’s pose *Balasana*
This is great pose if you have knee problem. For the others, it will relax the nervous system, belly, mind, shoulder and back. If the rear end does not reach the heels, you need to fold a blanket for few times and place it under the bum. Stretch the arms in front of you and set them aside the body. You should set an alarm to know when to finish. Breathe deeply while in this pose.
-Bound angle reclining pose *Supta Baggha Konasana*
It is also called ‘butterfly pose’. Lie on the back and prop the knees up. Place the feet soles together and let the knees fall away to the sides gently. Many people cannot lie flat. The knees will be few inches away from the ground. Put a pillow, rolled up blanket or stack of books under each knee and let the arms aside the body. Relax the body and breathe in to the lower belly.
Lie on the back and hold the knees and rock gently from side to side. That is an excellent way to massage and stretch the lower back after very long day. Let the feet and legs relax and let the shoulders melt toward the floor. Don’t tense them while holding the knees and breathe deeply.
-Reclining spinal-twist *Supta Matsyendrasana*
Lie on the back and prop the knees up. Let the knees fall over the right side and stabilize the legs if you hold the left thigh with the right hand. Stretch the left arm to the left and roll the head to the left. Relax the shoulders into the floor and breathe. Repeat the pose on the other side.
-The fish pose *Matsyasana*
Lie on the back and set the arms on the floor by the body. Slide the palms down under the rear end and as you slide them, press the whole lower arms into the floor and bend the elbows. The effect is to open the chest and lift the upper body upward. Hold the head up or let it fall backward to the floor. Take 5-10 deep breaths and remove the hands from under you. You should lie flat.